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Dec
09
2021

december 10, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

2:00 Couch Stretch (1:00 per leg)

15-12-9

UB Wallballs (any weight, but must be UB)

:30 HS Hold between sets

Metcon (No Measure)

Every 3 Minutes for 9 Minutes*

5 Scap Pull Ups

4 Gymnastic Kips

3 Chin Over Bar Pull Ups

2 Chest to Bar Pull Ups

*Goal is to do this as a complex

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

5 Chest to Bar Pull Ups

10 HSPU (10 push ups scale)

15 Walking Lunge Steps
Scaling:

General scaling: more de-conditioned athletes would be well off performing “Cindy”, the benchmark this workout is modeled after. Otherwise, scaling suggestion are below:

– CTB: Should be unbroken, consider reducing to 4 or 3 reps, but no fewer. If 3 consistent CTB

aren’t likely, scale to chin over bar or jumping pull ups

– HSPU: 2 Sets at most. Consider scaling to 5-9 reps depending on the athlete’s proficienc, or

scale to push ups

– Lunges: Over-scaling this movement means more CTB and HSPU so scale modestly, if at all.

Modify to air squats if lunging isn’t possible.

Metcon (Calories)

4 Rounds

1:00 Row for Calories

Hanging knee raises*

Rest 2:00

*However many calories you row in 1:00, perform that number of knee raises immediately after you complete the row.